5 steps to a healthier heart
What 5 things can you
do for heart health? A recent
article on 5
Ways to Protect Your Heart Everyday gave some simple steps to follow:
- Eat more fruits and vegetables – Fruits and vegetables are not only loaded with vitamins, minerals but also fiber and antioxidants. Focus on color – each color has its own unique antioxidants and health benefits.
- 10,000 steps a day – if you haven’t invested in a pedometer than buy a Fitbit or other pedometer. About 2,000 steps is a mile so 10,000 is about 5 miles give or take depending on your stride. If 10,000 is too much to start with, then aim to start where you are whether it is 3,000 or 5,000 a day. The start adding 500 steps a day for a week or two, then add another 500 steps a day until you can get to 10,000 steps a day.
- Stop smoking and stay away from second hand smoke.
- A handful of nuts – this is one of Dr. Oz’s recommendations and one I tell the students in my classes – such an easy and healthy habit. Any kinds of nuts are fine – peanuts, cashews, mixed nuts, walnuts. Mix them up and try for a handful a day. If you pack a lunch, put a handful of nuts in a baggie and eat them for lunch or for a snack.
- Cut back on fried foods, foods with added sugar and sugary drinks.
And remember these numbers for heart health:
Blood Sugar
|
Blood Pressure
|
Total Cholesterol
|
<100
|
< 120/80
|
< 200
|
So this week try at least one of the 5 things. Add another piece of fruit to your day. Buy a can or package of nuts – reduced salt
would be a good choice. If you haven’t
bought that pedometer yet, buy one this week and for the first week, take a
baseline of the number of steps you walk a day.
Then set a goal to increase it until you can get to at least 10,000
steps a day. How can you cut back on
fried foods and foods with added sugar?
Try to keep the added sugar foods out of your meals and save them for
desserts.
Comments
Post a Comment